The Importance Of Strength Training
There is no secret about it! Study after study has shown that strength training is one of the best things we can do for our health and body composition, especially as we age.
These studies have shown improvements in:
Empowerment & Confidence – Being measurably physically stronger is an empowering feeling, and gives you a sense of accomplishment that cannot be matched on a stair-master. Accomplishing anything, especially feats of strength, builds enormous amounts of self-confidence and character.
Health Benefits – The clinical evidence is now beyond dispute when it comes to the benefits of exercise and strength training. It lowers blood pressure, glucose, insulin, triglycerides, inflammation, improves your mood, lowers depression and anxiety, makes you feel good, increases your bone density, reduces risk of heart disease, type II diabetes, most cancers, and reduces oxidative stress. Need I say more?
Fat Loss – Strength training is expensive. I don’t mean Christian Louboutin expensive, I mean expensive for your body in terms of energy expenditure. Creating an energy deficit is critical for any fat loss goal – simply put, if you’re not expending more energy than you’re taking in, you will not lose weight, period. By adding muscle, your bodies’ resting metabolism is increased. For every pound of muscle you gain, your body burns an extra 35-50 calories per day. So gaining 3-5lbs of muscle could see your body burn 100-250 extra calories per day. It adds up
Life Is Just Easier – Whether you’re working 8-4, or are retired, being physically stronger makes daily tasks a lot easier. Carrying groceries, lifting hockey bags into the trunk, dealing with squirming grand-kids, walking up and down the stairs – these tasks are much, much easier if you’re stronger.
Our Clients Over 50 See the best results:
As you age, fitness becomes less about vanity and more about quality of life. Here are some of the major reason our clients strength train:
Saves Our Muscle - As a person ages, our muscle mass gradually decreases over time, and our general strength goes with it. When performed safely and properly, weight training will help prevent and even restore lost muscle mass and strength that typically comes with age.
Improves Our Balance and Mobility - Flexibility and balance decline with age, partially due to the natural loss of muscle mass. This is why falling is common as we grow older. Lifting weights can greatly improve balance by re-training the muscles to better react to unstable environments, helping to prevent falls. It can also improve flexibility by getting the body to move through the complete ranges of motion in the basic movement patterns.
Preventing Bone Loss - Bone density decreases are common with age, especially with women. Strength training requires many weight bearing exercises that slowly help rebuild and maintain bone tissue. This helps decrease the risks of osteoporosis and bone fractures and breaks.
Correct And Prevent Poor Posture - The decline in muscle mass as a person ages can also create postural issues leading to back and neck pain. By doing the proper resistance exercises to strengthen weakened muscles and correct imbalances, posture can be corrected and maintained.
Enhance Energy Levels - A person’s metabolism also slows down along with aging, which is an effect from the decrease in muscle mass. By strength training, muscle mass will be restored creating a higher metabolism. This will make a person feel like they have more energy and can get through the day without feeling like they need a nap.
Hear what our clients have to say about strength training:
The Key Is To Create a Safe And Structured Strength Training Program:
The biggest factor when is comes to creating an exercise program, is to make is safe and sustainable.
Consistency above everything else determines the effectiveness of your program. That is why at Vagus Fitness we make our programs:
Sustainable: can it be done for months, or years, on end? If the answer is no, it is time to re-evaluate your strength program.
Individualized: Everybody is different. We all have different injury histories and exercise goals. Your program should be built for you, and not for the masses.
Enjoyable: If you don't enjoy the program, the odds of you keeping up with your workuts are slim. Pick the exercises you enjoy!
If you are in the NW Calgary area and are looking to add strength training into your regiment, be sure to check out our program: https://www.vagusfitness.com/strong-healthy-over-50
We have also recently created a private facebook group called Strong Healthy & Over 50 Calgary where you can ask questions and get answers about strength training: https://www.facebook.com/groups/167741713916766/